Barbell deadlift
Hamstrings . Glutes . Back
Flat back, push the floor away, lock out the hips.
Use in a programExercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentBarbell
Also worksGlutes, Hamstrings, Lower back, Back, Forearms
Recommended3-5 sets x 3-6 reps, rest 2-3 min
Who it suits Age15+ BMIAny SexAny HeightVery tall lifters have a longer pull and more back stress; consider trap-bar or elevated pulls. WaistAny
- Purpose
- The total-body strength lift for the whole posterior chain.
- Setup
- Bar over mid-foot, grip outside the knees, hips set back.
- Common mistakes
- Rounding the lower back or jerking the bar off the floor.
- Easier
- Pull from blocks or use a lighter trap-bar.
- Harder
- Add load or pause just off the floor.
- Safety
- Brace hard and keep a neutral spine throughout.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s